CrossFit Adelphos – CrossFit

Warm-up

Warm Up 2 (No Measure)

40 AIRDYNE REVS

40 SINGLE UNDERS

20 BANDED HIGH PULLS

20 PVC ROLL OVERS

20 PAUSE SQUATS -2 SECS

20 HOLLOW ROCKS

**2 ROUNDS**

Weightlifting

Push Press (5×5@65%)

Between sets

8 in and out crunches

10 banded high pulls

Metcon

Metcon (Time)

For time

2 Rounds

5 Power Cleans

3 Hspus

2 Rounds

4 Power Cleans

3 Hspus

2 Rounds

3 Power Cleans

3 Hspus

2 Rounds

2 Power Cleans

3 Hspus

2 Rounds

1 Power Clean

3 Hspus

All parts flow directly into each other. The only rest time is while changing weights between the different two round sets.

RX weights

95/65, 115/75, 135/95, 155/105, 185/125

RX+ weights

115/75, 135/95, 155/105, 185/125, 225/155

EVEN HEAVIER WEIGHTS!!

135/95, 155/105, 185/125, 225/155, 255/175